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VITAMIN/ BENEFITS SOURCES VITAMIN/ BENEFITS SOURCES
MINERAL MINERAL

VITAMIN E Improves circulation. • Grains IODINE Essential for thyroid gland function. • Green leafy vegetables
Reduces scar tissue from burns and • Legumes Regulates energy, body weight, and • Turnips
surgeries. • Flax and nuts metabolism. • Beets
Prevents arthritis, heart disease, asthma, • Wheat germ Helps maintain healthy skin. • Pineapple
phlebitis, varicose veins, and leg ulcers. • Dark green leafy • Citrus fruits
vegetables • Fish
Acts as an antioxidant.
• Olive oil • Liver
• Sprouts • Garlic
• Ripe bell peppers • Asparagus
• Wheatgrass • Onions
• Watercress • Seaweeds

IRON Necessary for the formation of red blood • Blackstrap molasses
VITAMIN K Vital for blood clotting and liver function. • Seeds cells. • Raisins and prunes
• Sprouts Transports oxygen to the cells of the • Sprouts
• Egg yolks body • Nuts and seeds
• Alfalfa • Liver
• Cabbage Maintains healthy brain function. • Beets
• Broccoli • Legumes
• Cauliflower • Green vegetables
• Spinach greens • Mint
• Parsley
• Spinach
CALCIUM Crucial for healthy teeth and bones. • Almonds
• Sesame seeds
• Raw milk (unpasteurized) ZINC Great for preventing colds, for immune • Pumpkin seeds
and milk products function, healthy skin, and treating and • Sesame seeds
• Dark green vegetables, preventing pinworms. • Alfalfa sprouts and mung bean sprouts
such as spinach and • Parsley
broccoli • Peas and pea greens
• Sardines • Broccoli
• Parsley • Summer squash
• Mint • Wheatgrass
• Sprouts • Chicken
• Wheatgrass • Liver
• Egg yolk

18 HEALTHY EVER AFTER TRY THIS... Nutritious Substitutions water or 1 tablespoon apple spread equals 1 egg plus 2 tablespoons water equals 1 egg); in baking, 1 tablespoon flax meal plus 3 tablespoons Organic eggs, silken tofu; arrowroot starch (1 tablespoon arrowroot starch plus 1 tablespoon oil Carob, cinnamon, date, apple, or pear purée Milk substitutes or unrefined coconut milk (from the can) Nonfat plain yogurt Nut cheeses or crumbled or pureed soft tofu Soy milk with lemon juice or vinegar (2 teaspo

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